WOD

 

Saturday 03/06/17

A) Power Clean 5-5-3-3-1-1-1

B) EMOM 20 mins:
ODDS 20/15 Cal Row
EVENS 10 Handstand Push-ups

Friday 02/06/17

A) Push Press 3-3-3-3-3-3-3

B) AMRAP 15 min:
12 Chest to Bar Pull-ups
12 Pistols (alternating)
12 Kettlebell Swings 32/24kg

Thursday 01/06/17

A) Front Squat 5 x 5 across

B) As many reps as possible in 12 mins of:
100 Double Unders
50 Wall Balls 9/6kg, 10/9 ft
25 Ring Dips

Wednesday 31/05/17

A) Power Snatch 3-3-3-3-3-3-3

B) 3 rounds for time of:
10 Toes to Bar
15 Dumbbell Snatches (alternating) 25/15kg
20 Hand Release Push-Ups

Tuesday 30/05/17

A) Hang Power Clean 5-5-5-5-5

B) 3 rounds for time of:
Run 400m
21 Deadlifts 90/60kg
12 Pull-ups

Monday 29/05/17

As many reps as possible in 16 mins of:
9 Calorie Row
21 Bar Facing Burpees
9 Thrusters 45/35kg
15 Calorie Row
15 Bar Facing Burpees
15 Thrusters 45/35kg
21 Calorie Row
9 Bar Facing Burpees
21 Thrusters 45/35kg

Saturday 27/05/17

“Fight Gone Bad”

3 rounds for max reps:
1 min Wall Balls 9/6kg
1 min Sumo Deadlift High Pull 35/25kg
1 min Box Jumps 20″
1 min Push Press 35/25kg
1 min Row (calories)
Rest 1 min

Friday 26/05/17

A) Bench Press 5-5-5-5-5

B) 3 rounds for time of:
20 Toes to Bar
30 Kettlebell Swings 24/16kg
40m Walking Lunge with overhead plate 20/15kg

Thursday 25/05/17

A) EMOM 15 min:

0-5 mins 3 Power Cleans climbing
5-10 mins 2 Power Cleans across
10-15 mins 1 Power Clean climbing

B) Al’s Partner Workout!

For time:
10 Rope Climbs, 15 ft
20 Pull-ups
30 Synchronized Burpees
40 Power Snatches 40/25kg
50 Back Squats 40/25kg
200m Barbell Carry 

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